WOD – Tuesday 10th April 2018
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
Front Squat
1-1-1-1-1
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
100 Wallball (30/20 – 10’/9’)
– Goal is to finish under 5 minutes. Recommend short, quick sets as that ball gets heavy in the later reps.
Later in the day
10 Rounds for time:
15/13 cal Assault Bike
15/13 cal Row
-Goal is to finish as close to 20 minutes as possible, keeping each round under 2 minutes. Compare to 3/27/18 and see if you are able to match that time with more calories this time.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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